Perhaps there are a few specific situations that make you anxious. You might feel nervous when you think about flying on a plane, attending a social event, or giving a presentation. Therefore, trying to avoid engaging in these activities feels like a logical solution. After all, if the thought of flying makes you worry, then you may view these negative emotions as a sign that you shouldn’t do it.
However, this approach to dealing with anxiety keeps you stuck in “the avoidance trap.” When you avoid a situation due to anxiety, it only worsens your symptoms in the long run. All the while, you miss out on events and opportunities that you could have enjoyed, if you had been committed to gradually overcoming your anxiety. Let’s dig into why the avoidance trap is so tempting to step into, and so difficult to escape.
Anxiety Trigger
The avoidance cycle begins with an anxiety trigger. For example, a friend might invite you on a vacation that requires you to fly to the destination. As soon as you realize you would need to fly, your mind immediately starts fixating on the worst-case scenario.
What if the plane crashes? What if you experience a medical emergency on board? While ruminating on these scenarios, your palms start sweating, your heart begins racing, and your breathing becomes shallow.
Avoidance Behaviors
The anxiety symptoms that follow this trigger are so uncomfortable that you immediately begin wondering how you can escape the situation at hand. You might decide to turn down the trip, or make an excuse as to why you’re not able to attend.
Alternatively, you may choose to drive or take a train to the destination, despite the additional time or expense it would add to your trip. Perhaps you even book the flight, but back out at the last minute and cancel, even if it means you won’t get a refund.
Temporary Relief
When you decide to avoid your trigger, you might feel the rush of relief wash over you. It can seem like your anxiety has immediately dissipated, and suddenly, you’re a little lighter. But this relief is not permanent, nor does it mean you’re “cured.” You’ll still experience anxiety when you encounter the same triggers in the future.
Furthermore, avoiding triggers typically means missing out on a positive experience, like a fun vacation or time with friends and family. When this realization sets in, you might find yourself feeling down about your avoidance behaviors.
Stronger Anxiety Symptoms
Dodging triggers for months or even years can actually worsen the anxiety you feel in connection with these triggers. Over time, you start to form a stronger association between avoiding a trigger and feeling better.
Therefore, when the trigger pops up again, your anxiety is even more intense, and the pull towards avoidance is harder to resist. If your trigger is flying, you may give up hope on the idea of ever taking a far-away vacation.
Stepping Out of the Trap
Understanding the avoidance trap is the first step towards changing your behavior. While avoidance is an easy trick to finding short-term anxiety relief, it does not contribute to long-term healing.
You can live an expansive, fulfilling life without turning to avoidance to deal with anxiety. Working with the right anxiety therapist can be transformative. A therapist can show you how to move towards what triggers you, and you’ll likely find that you’re far more capable than you thought.
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If you’re trying to break free from the avoidance trap, we encourage you to contact our team of therapists and book a free consultation to review our anxiety therapy options.